Introduction and Purpose of the Episode (00:00:03) Coach Eby introduces the podcast, the guests, Carter and Hope, and the focus on 10K training.

Why Choose the 10K? (00:00:33) Discussion on reasons for running the 10K, athlete strengths, and event selection.

Personal Experiences with the 10K (00:03:02) Carter shares his preference for longer distances and how 10K training improved his performance.

Weekly Mileage and Structure (00:04:07) Detailed breakdown of a typical 10K runner’s weekly mileage and training structure.

Individualization and Cross-Training (00:06:36) Importance of individualized training, cross-training, and gradual mileage increases.

Women’s 10K Training and Cross-Training (00:08:02) Differences in women’s 10K training, with emphasis on cross-training and mileage absorption.

Building Strength to Absorb Mileage (00:08:45) The role of strength training and core work in handling higher mileage.

10K-Specific Workouts (00:10:19) Overview of key 10K workouts, including intervals and tempo runs.

Tempo Work and Its Importance (00:13:34) Explanation of tempo pace, its benefits, and how it prepares runners for the 10K.

Speed Development for 10K Runners (00:17:30) Why speed work and efficiency are crucial even for long-distance runners.

Cross-Country in the Hills Camp Promo (00:19:55) Promotion for a XC in the Hills Camp, including activities and a discount code LAXANDFASTXC

Mental Preparation and Race Mentality (00:21:44) Strategies for mental preparation, visualization, and handling the monotony of the 10K.

Comparing 10K to Cross-Country (00:25:05) Differences between track 10K and cross-country, focusing on rhythm and pacing.

Importance of Long Runs (00:28:06) Role of long runs in 10K training, including duration, pacing, and mental benefits.

Training with Teammates and Support (00:32:17) The value of team support, training partners, and shared suffering in long-distance training.

Growth of the 10K Training Group (00:35:08) Discussion of the emerging 10K group within the team and their progress.

Race Doubling and Conference Preparation (00:36:27) How 10K runners prepare for racing multiple events at meets, especially the 10K/5K double.

Final Thoughts on 10K Training (00:42:14) Emphasis on patience, building aerobic capacity, and the rewarding nature of the 10K.

Dog Stories and Podcast Wrap-Up (00:43:16) Carter and Coach Eby share stories about their dogs, followed by closing remarks.

In this episode we find out who Goose (the logo) is. From a puppy to running buddy.

Coach Eby, Coach Johnson, Coach Almady and Hope Murphy do an event by event recap of the Midwest Elite meet that happened on Saturday June 14th 2025.